Stress is often invisible but physically debilitating. We asked VPs, CEOs, and Therapists for their go-to methods for managing high-pressure situations. From “micro-actions” to “coherent breathing,” here are the specific protocols leaders use to regain control.
The Core Patterns
If you need immediate relief, here is the consensus from the experts below:
- The “Body-First” Rule: You cannot think your way out of a stress spiral; you must use physical sensations (cold water, breathing, grounding) to reset the nervous system.
- Micro-Actions: Anxiety thrives on ambiguity. Breaking a problem down into a 5-minute task restores agency.
- Reframing: Shifting from “This is a disaster” to “I can adapt” changes the physiological response to stress.
Strategy 1: Cognitive Reframing & Perspective
The Concept: Anxiety often stems from a distorted view of the future. Leaders use “cognitive reframing” to shift the narrative from catastrophe to adaptability.
Aaron Whittaker VP of Demand Generation & Marketing, Thrive Internet Marketing Agency
“When stress comes knocking, I tell myself it’s not going to be terrible, regardless of what’s going to happen. As a VP, I felt that everything was riding on every decision… Over time, I realized that most things are not as high-stakes as they seem in the moment. That mentality shift—knowing that I can ADAPT, even if not everything goes perfectly—has been the most freeing.
So for me rather than swirling around in what could go wrong—I remind myself, ‘Even if it doesn’t land perfectly, we can adjust and move on.’ That reminder alone keeps me humble, open, and cool under pressure.”
Matt Bowman Founder, Thrive Local
“For me, stress management just boils down to PERSPECTIVE. My strategy is to always ZOOM OUT. As a Founder, I’ve discovered that the vast majority of pressure doesn’t come from what’s happening—it comes from how we interpret those events.
During a particularly brutal quarter… I asked myself, ‘Will this matter in a month?’ The answer was usually the same: NO. That change in attitude freed me up to think less about stress and more about solutions.”
Ron Evan del Rosario Demand Generation – SEO Link Building Manager, Thrive Digital Marketing Agency
“Whenever I feel anxious or overwhelmed, I visualize the end result I want, rather than the issue at hand. Stress is generally not about the work itself, but rather about UNCERTAINTY.
I began doing it before important meetings… Rather than replaying what could go wrong, I would spend one minute imagining the meeting going well… My advice: Don’t do battle directly with stress. Redirect it.”
Ivan Rodimushkin Founder, CEO, XS Supply
“When I encounter resistance from a hospital customer, I start by asking myself what I assume is true. This simple pause helps me shift from reacting to understanding… I have learned that this approach works because it slows down emotion and gives space for clarity. That space helps anxiety lose its power.”
Nerdy Tip:
The “Zoom Out” Technique: Next time you feel panic, ask: “Will this specific problem impact my life 30 days from now?” If the answer is no, your brain will naturally down-regulate the threat response.
Strategy 2: Grounding & Sensory Reboots
The Concept: Anxiety lives in the future; the body lives in the present. Grounding techniques force the brain to acknowledge immediate safety.
Kirsten Hartz Therapist & Founder, Sona Collective
“When anxiety starts to take over, I use the 5-4-3-2-1 grounding technique: I name 5 things I can see, 4 things I can touch, 3 things I can hear, 2 things I can smell, and 1 thing I can taste.
What makes this so effective is that it engages multiple sensory pathways simultaneously… The act of naming sensory experiences activates the prefrontal cortex (thinking brain) while down-regulating the amygdala (threat detection).”
Fred McGill Jr Owner, Bray Electrical
“The one method that works best for me is doing a quick reboot of my senses. I simply stop what I am doing and focus on something I can see, hear, feel, or smell. This snaps my mind out of the negative cycle and into the present… The effectiveness comes from interrupting the momentum of stress.”
Madelyn Lunder Psychotherapist, Madison Square Psychotherapy
“I pause, notice what I can see, hear, touch, smell, and taste, and let my body settle before my mind follows. It’s effective because it interrupts spiraling thoughts, anchors me in the present moment, and restores a sense of control.”
Nerdy Tip:
The 5-4-3-2-1 Method: This is a gold standard in trauma therapy. By forcing the Prefrontal Cortex to label items, you physically divert energy away from the Amygdala (the fear center).
Strategy 3: Breathwork & Physiological Resets
The Concept: Controlling the breath is the fastest way to hack the Autonomic Nervous System, switching from Sympathetic (Fight or Flight) to Parasympathetic (Rest and Digest).
Dr. Chant Williams DC Mental Wellness Integration Architect, Resolute Growth
“The technique I rely on most is coherent breathing—a specific rhythm of breathing at 5.5 seconds per inhale and 5.5 seconds per exhale, for just 2–5 minutes… Here’s why it works: this specific rhythm synchronizes your heart, lungs, and brain, activating your parasympathetic nervous system… It’s not just distraction or positive thinking—it’s physiology.
I also focus on nourishing my gut, because about 95% of your body’s serotonin… is produced in your gut, not your brain. One is the emergency brake; the other is the strong foundation that keeps me from needing the brake as often.”
Shebna N Osanmoh Psychiatric Nurse Practitioner, Savantcare
“One technique I use regularly to manage anxiety or stress is paced breathing, especially the 4–6 breathing pattern—inhale for four seconds, exhale for six… By slowing the breath intentionally, especially through a longer exhale, we send the opposite message: you’re safe, you can slow down.”
Damien Zouaoui Co-Founder, Oakwell Beer Spa
“The Wim Hof breathing technique, which I learned three years ago, enables me to reset my nervous system… The practice helps me achieve mental clarity and remove distractions so I can stay focused—without needing coffee or a walk.”
Yogesh Kumar Digital Marketing Manager, Technource
“I rely on a simple but effective deep breathing technique… The practice involves inhaling through the nose for a count of four, holding for four, and exhaling through the mouth for four (Box Breathing).”
Anand Mehta Executive Director, AMFM Healthcare
“I focus on deep, slow breathing. It calms my nervous system instantly and helps me regain control over my thoughts.”
Nerdy Tip:
The Exhale Rule: To calm down, make your exhale longer than your inhale (e.g., in for 4, out for 6). This physically slows your heart rate via the Vagus nerve.
Strategy 4: Micro-Actions & Structured Planning
The Concept: Anxiety is often “anticipated fear” of the unknown. Structured planning removes the unknown, while micro-actions break the paralysis of overwhelm.
Aastha Mahawar, Chief Operating Officer, Skill Bud Technologies Pvt. Ltd.
“In stressful situations, I slow myself down instead of reacting impulsively. I take a moment to write down everything that needs to be done, which helps clear my mind and make things clearer.
Once the tasks are in front of me, I prioritize them and focus on one thing at a time. That sense of order brings calm, makes decisions easier and helps me move forward with confidence, even under pressure.”
Andrew Phelps Owner, San Diego Service Group
“One strategy that has proven effective for me… involves breaking down the stress into the next smallest possible step… I zero in on something so small that I can complete it in under five minutes.
It sounds ridiculously simple, but it works because anxiety feeds on ambiguity. As soon as I can turn ‘I have a million things to deal with’ into ‘I’m going to send this one email’… the anxiety starts to release its hold.”
Dr. Erwin Van den Burg Founder, Stressinsight
“When I feel stress come up, I pause and look for the smallest action I can take that actually changes something. It might be clarifying a priority, delegating a micro-task, or sending one difficult email. This is effective because stress is often a signal of lost control.”
Hans Graubard COO & Cofounder, Happy V
“I depend on structured journaling as my main technique. I dedicate 10–15 minutes daily to write down all my thoughts without censorship before I identify the things I have control over… The practice helps me turn emotional responses into measurable information that I can analyze, instead of reacting impulsively.”
Dr. Peyman Tashkandi Double Board Certified Psychiatrist
“Anxiety is anticipated fear, and one way to decrease its power is to plan ahead… The first step is to write down what makes me anxious, then write down the result that I am looking for, and then write down the action plan.”
Nerdy Tip:
The Agency Loop: Taking action, no matter how small, releases dopamine. This counters the cortisol (stress hormone) buildup caused by feeling stuck.
Strategy 5: Physical Anchoring & The Environment
The Concept: Using the body and the environment to physically metabolize stress hormones.
Ahmad Faiz Owner, Achilles Roofing and Exteriors
“The technique I use is the hands-on ‘Physical Re-Anchor.’ … I shift my weight, place my feet shoulder-width apart, and execute a slow, deep, forced exhalation, securing my core. This uses the principle of structural bracing to immediately break the emotional circuit… It forces my brain to disengage from the overwhelming abstract threat and focus entirely on the verifiable, controllable physical reality.”
Jacob Mergendoller Psychotherapist and Founder, LightLine Therapy
“My favorite technique to manage anxiety or stress is taking a cold shower. It’s hard to feel anxious when you’re standing under a stream of freezing cold water.”
Julia Pukhalskaia CEO, Mermaid Way
“I immediately reach for water when anxiety starts to affect me… The variety of sensations in the water allows me to release my breath while I learn to trust that all external turmoil will pass.”
Vincent Carrié CEO, Purple Media
“Morning bike rides do it for me… The activity offers just enough physical engagement to relieve stress while letting my thoughts drift freely.”
Josh Qian COO, LINQ Kitchen
“A way to help control my stress is to do an easy eye movement exercise: moving my finger back and forth while maintaining eye contact with it about three inches from my face… I also like to listen to binaural beats music.”
Aja Chavez National Executive Director, Mission Prep Healthcare
“I take a time-out and try to clear my mind—and if I can pair that with a good stretch, even better. It reduces tension in my body.”
Kelly Mitchell Owner, Tibet Dharma
“I use a meditation system based on Tantric Buddhism that focuses on transforming anxiety rather than trying to eliminate it… This approach is effective because it turns anxiety from something to fight against into a source of personal power.”
Frequently Asked Questions (FAQs)
What is the 5-4-3-2-1 technique for anxiety?
It is a grounding exercise where you identify 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, and 1 thing you taste. It works by shifting brain activity from the amygdala (fear center) to the prefrontal cortex (logic center).
Why does cold water help with stress?
Cold exposure (like a cold shower) triggers the “mammalian dive reflex” and forces the body to focus on immediate survival, which instantly interrupts ruminating thoughts and anxiety spirals.
How does breathing affect the nervous system?
Slow, rhythmic breathing (specifically with a long exhale) stimulates the Vagus nerve. This sends a signal to your brain to switch off the “Fight or Flight” mode and engage the “Rest and Digest” system.
Key Takeaways for Leaders
- Portability is key: The best techniques (breathing, grounding) require no equipment and can be done in 90 seconds.
- Clarity kills stress: Writing down fears or breaking tasks into micro-steps reduces the ambiguity that fuels anxiety.
- Physiology over Psychology: Sometimes you cannot “think” your way calm; you must use the body (breath, cold, movement) to signal safety to the brain.
